Intro
Dynamic Warm-Up (10 yards each)
Knee Hugs
Quad stretches
Toe Touches
Straight Leg Kicks
Lunge and Twist
Reverse Lunge and Extension
Spider Lunges
Side Lunge Stretch
Squat Pivot
High knees
Butt kicks
Side shuffle
High knee Karaoke
Quick feet
CORE 3 sets of
Bicycle 20 total
Hip rotation/Moonshiners 10 total
Three sets of the following Circuit
Double Leg Glute Bride 15 for middle school
Single Leg Glute Bridge 10 per side for High School
Lateral Glute Bridge for High School 10 per side
Shuttle Run forward 5 yards back 5 yards finish ten yards
Side shuffle 5 yards back
side shuffle 5 yards then sprint 10 yards
Alternate Lunge Steps 5 each leg Middle School
Split Lunge Jump 10 each leg High School
Shoulder tap push up 10 Middle School
5 step bear crawl with push up High School 8
Scapula Y 20 for Middle School
Scapula Y with lifting feet up for High School 20
Shoulder mobility arm rotation 5 each side
FINISHER!!
Half Burpee/Tall Push Up 30 seconds for Middle School
Full Burpee 30 reps for High School
Or
Advanced Burpee with Tuck Jump 30 reps
